Glute Bridge Isometric Hold

Learn how to perform a glute bridge isometric hold correctly with instructions and video guide by SHOCK Fitness Trainer, Ashley Steele!

How to Glute Bridge Hold

Primary Muscles: Legs,  Glutes

Exercise Families: Glute Bridge

Equipment: Bodyweight

Trainer: Ashley Steele


  1. Lie flat on your back on a yoga mat. Bend your knees and position your feet firmly on the mat, ensuring that they are hip-width apart and your spine is in a neutral position. Allow your arms to rest by your sides on the mat. This is your starting position.

  2. Inhale. Exhale. Press your heels into the mat, and activate your glutes. Lift your hips off the ground until your body forms one straight line from chin to knee, resting on your shoulders.

  3. Keep your hips elevated off the floor, and hold the up-position for the specified amount of time. Be sure to continue squeezing your glute muscles to ensure they stay activated throughout the duration of the exercise.

  4. Glute bridges help shape your booty and strengthen your hamstrings. Get the most from this exercise by focusing on activating your glute muscles throughout the duration of the movement.

Alternative Exercises:

Glute Bridge  Dumbbell RDL

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